November 01, 2010 - DE UB

Dynamic Warm-ups

12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2

12" Log Cleans
180x3
224x3
268x3
312x3
356x0

Bent Over Rear Delt Dumbbell Raises
75'sx12 PR+7.5lbs
75'sx12
75'sx12

34 Minutes of Stretching

Comments: Yesterday caught up to me today big time. My biceps were a little achy later on Sunday but today was a much different story. Soreness from the middle of my back all the way up to the base of my skull and of course my biceps. They haven't been this sore in a long long time. Push pressing went well but log cleans were awful with how sore my biceps were. Also my back was kind of dead from stones. I had to really fight to get those three cleans with 312lbs so going for a big PR was stupid. I gave 356lbs a go but couldn't shoulder it. Eh. I may need to make some adjustments. My plan is to follow a 5/3/1 type scheme for both implement cleans and the hip thrusts/car dead sims. Of course I need to perfect the car dead sim lifts first before doing that so I will be testing out the latest variation of it this Sunday to base my numbers off of it. Biceps were stupid sore and I was lazy and just did the 75lbers for rear delts instead of getting the 70lbers. It took a while to dawn on me how much of a jump that was. These were tough. Went home to stretch. Rest tomorrow.